5 Pre-Workout Nutrition Tips You Must Know
Posted on November 13 2018
Most bodybuilders and athletes seem to be aware of the importance of post-workout nutrition and the famed "post-workout anabolic window." While there is no doubt that post-workout nutrition is critical to muscle building, many people overlook the fact that pre-workout nutrition is equally important.
If your aim is just weight loss and you don’t mind sacrificing muscle tissue to look thinner, then working out on an empty stomach might be helpful. But if you want to make your body efficient at burning fat while building big, strong muscle, then you have to eat before working out.
1. Fuel Sources For Working Out
Another negative impact of working out on an empty stomach is that your energy levels tend to be low, so the intensity of your workout suffers. To build muscle, you need the energy to push the workout to a point where your muscle fibres break down from the intensity of your workout. The body then builds back bigger and stronger muscle fibres. In order to have the strength and energy for a stellar performance in the gym, you must fuel yourself well before a workout. But this doesn’t mean stuffing yourself with an all-you-can-eat buffet. The quality, quantity, and timing of these meals are very important.
2. The Timing Of Your Pre-Workout Meal
Try to eat a full meal with a balance of carbs, protein and fats, at least 2 or even 3 hours before your training. But you may not always be able to do so. As you get closer to the time of your workout, you need to make the meals smaller and simpler. If for whatever reason, you are able to eat only an hour before working out, have a small meal consisting of just some carbs and protein that are easily digestible. This will give you the energy you need without having to suffer the discomforts of working out on a full stomach.
3. The Two-phase Meal Plan For Optimizing Muscle Gain
The second phase involves a quick and easily digestible meal just half an hour or even 10 minutes before the workout. Protein shakes along with other supplements are the best choice for this. Read the following tips to learn what exactly to eat during these two phases.
4. Moderate To Slow-Digesting Carbohydrates During Phase One
It's also important to understand that all carbs are not created equal.
Quick digesting carbs with simple sugars (high glycemic index foods) will give you an energy burst, but they burn up quickly leaving you feeling more lethargic than before. Moderate to low GI foods with the same caloric value burn slowly and will sustain you throughout your workout. But consuming such foods too close to your workout time is not advisable as the body will not have sufficient time to metabolize the carbs to release the energy needed.
5. Protein And Fruits In Phase Two
Bananas and apples are good choices for a carb-loaded snack before a workout. Oranges are a great choice too as they are a solid source of simple carbs, vitamin C and electrolytes.
Adequate protein intake is vital for maintaining the positive nitrogen balance needed to stimulate maximum muscle synthesis. A general rule is to consume at least 20 to 40 grams of protein when getting ready for your training session. Drinking whey protein shakes are the easiest way to ensure you get in all the essential amino acids you need. Blend in banana or some nuts along with your whey protein shake and you have a powerful energizer for your workout!
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